5 Wounds Triggered by Burnout and How to Heal Them

Burnout is not just about exhaustion—it often unearths deeper wounds that have been hidden or suppressed for years. These wounds, when triggered, can make recovery even more challenging. However, recognizing and addressing them can provide a pathway toward healing and wholeness. Below are five common wounds that burnout tends to trigger, and some ways to begin the healing process.

1. Not Feeling Seen

Wound: Feeling unseen is not just about missing formal recognition at work or in relationships. It’s a deep-seated need to be valued for the unique qualities and gifts you bring to the world. If you are in an environment where these traits are not recognized, and you do not recognize them from within, it creates a deep wound. It seems like you or your efforts do work. That feeds your burnout and creates a viscous cycle.

Healing: It’s completely normal to crave recognition, but outsourcing this need to others can keep you in a cycle of frustration. Begin the healing process by developing a practice of truly seeing yourself. This can involve mindful self-reflection or a guided meditation where you connect with your inner self, honoring your gifts and sending yourself unconditional love. Self-validation becomes a powerful tool, reminding you that you are whole and valuable, independent of external recognition.

2) Imposter Syndrome

Wound: Imposter syndrome thrives on the belief that you’re not good enough, that you don’t deserve the success or opportunities you’ve received, and that at any moment, you’ll be "found out." Burnout amplifies this feeling because exhaustion makes it harder to tap into your inner confidence.

Healing: One of my mentor said, if you are sensing imposter syndrome, ask yourself, What am I trying to be that I’m not? Often, imposter syndrome comes from an internal gap—the difference between who you think you should be and who you actually are. Write down the qualities you believe you "can’t be" and explore why those beliefs exist. Nervous system regulation is key here. By creating a sense of safety in your body, you can let go of the constant guarding and perfectionism and learn to show up as your authentic self, without fear of judgment.

3) Losing Self-Trust

Wound: Burnout can deeply erode your sense of self-trust. When you're constantly running on empty, fail to tick off everything from your to-do, you start doubting your own decisions and ability to manage your life. This loss of trust can lead to a spiral of self-blame, making recovery even harder.

Healing: Rebuilding self-trust is a slow and gentle process, but it's crucial to start from a place of self-compassion rather than self-punishment. Small, consistent actions that align with your values will help you regain trust in your ability to make decisions. Instead of berating yourself for perceived failures, offer yourself grace, and celebrate even the smallest victories. Practicing self-love is essential here—regularly reminding yourself that you are doing your best, even when it's not perfect.

4) Fear of Being "Too Much" or "Not Enough"

Wound: Sensitive, high-achieving individuals often carry a deep fear of being "too much" for others—too emotional, too intense, or too passionate. On the flip side, they might feel like they’re "not enough"—not smart enough, not skilled enough, not strong enough. Burnout can exacerbate these feelings, leaving you stuck between feeling overwhelmed and inadequate.

Healing: The key to healing this wound lies in acceptance. Recognize that both of these extremes are stories you've been telling yourself based on external expectations. The truth is, you are neither too much nor not enough—you are exactly right, just as you are. Somatic practices like body scanning or gentle movement can help you reconnect with your body and start to feel "enough" from within. Journaling about when and where these feelings arise can also help you dismantle the stories that fuel them.

5) Feeling Disconnected from Your Purpose

Wound: Burnout often leaves you feeling disconnected from your sense of purpose. What once felt deeply meaningful now seems draining, and you start to question whether you’re on the right path at all. This can be incredibly disorienting, especially for those who have always felt driven by a higher mission.

Healing: First, it’s important to acknowledge that burnout is temporary, but the core of who you are—and your purpose—is not. Instead of trying to force yourself back into action, give yourself permission to pause and reflect. Restoring a sense of purpose often comes from reconnecting with what lights you up on a soul level. Small actions, like spending time in nature, engaging in creative expression, or having meaningful conversations, can reignite your sense of purpose over time. Remember, purpose evolves—it’s not a fixed destination.

Reclaim Your Power Through Awareness

Recognizing these wounds is the first step to reclaiming your power. Burnout can be a painful but eye-opening experience that shows you where healing is most needed. By developing practices that center on self-compassion, nervous system regulation, and a deep sense of self-awareness, you can heal from burnout and emerge stronger, with a more grounded connection to your purpose, self-worth, and sense of being seen.